Seated leg extensions - 65x12, 90x12, 120x12, 135x12x2
Back Squat (narrow) - barx10, 135x10, 225x10, 245x8x4; 3020 tempo
Leg press (exclude base weight; wide) - 180x8, 270x8, 360x8, 450x8, 500x5, 360x8, 270x8, 180x8
DB SLDL (elevated toes) - 100x10x2, 105x10x2
Super set 1:
Seated calf raises - 75x15x3
lying leg curl - 100x10x3
Super set 2:
DB shurgs - 80x15x3
DB hammer curl - 40xAMRAPx3
BB OHP - barx15, 95x8, 115x7, 135x4x2, 135x3x3
Incline BB bench - 165x5x5
Nitro peck deck - 43kgx8x5
Cable side lateral - 12.5x8x3
Incline DB fly - 35x8x3
Overhead DB tricep extension - 50xAMRAP, 55xAMRAP, 60xAMRAP
BB calf raises - 135x15, 185x15, 205x15x4
Pendlay row - 155x5x6, 200x4
DB row - 85x10x4
HS iso-front lat pull down (WPS) - 45x8, 70x10x4
super set:
HS shrug (WPS) - 90x8x3
BB curl - 50x8x3
Reverse cable fly - 15xAMRAPx3
HS leg extension (WPS) - 75x12, 80x12, 85x12, 90x12x2
Front squat - barx8, 135x3, 185x3, 225x3x6
Seated calf raises - 70x15x4
BB OHP - barx12, 95x10, 135x3x5, 140x3
Decline BB bench - 135x18, 185x6x4, 205x3
Peck deck - 150x10x4
Cable lateral (WPS) - 15x8x2, 15x4x2
DB overhead tricep extension - 55xAMRAPx2, 60xAMRAPx2
Brother rushed me out so I didn’t get to do hamstring curls.
Super set:
DL - 135x10, 225x10, 275x10x5
WW pull up - bwx6x5
Yates row - 135x10, 155x8x5
Super set:
NG cable row - 140x10x4
Supinated pull down - 120x8x4
High straight bar cable row - 50x10x5
Reverse cable fly - 20xAMRAPx2, 30xAMRAP
Standing hammer curl - 45xAMRAPx4
DB shrugs - 85x10x4
Seated leg extensions - 75x12, 105x12, 115x12, 125x12, 13x12, 140x12
Back Squat (narrow) - barx10, 135x10, 225x10, 250x8x4, 275x3, 295x3, 315x3
Leg press (exclude base weight; wide) - 190x8, 280x8, 370x8, 460x8, 510x12, 550x6
DB SLDL (elevated toes) - 100x10x4
BB lunges (per side) - 100x12x3
Seated calf raises - 80x15x3
lying leg curl - 110x12x2
DB shurgs - 80x12x4
DB hammer curl - 40xAMRAPx2
BB OHP - barx10, 95x10, 140x3x5, 100x8x2
Incline BB bench - 135x8x4, 155x6
Decline BB bench - 155x8x4
Peck deck - 155x8x3
Cable lateral (WPS) - 20x8, 25x8x4
Super set:
DB overhead tricep extension - 55xAMRAPx2, 60xAMRAPx1
DB lateral raise - 12.5xAMRAPx2, 17.5xAMRAP
t bar (w/chest pad) - 45x15, 90x8, 115x8x4, 145x5x3
DB row - 90x10x4
NG cable row - 100x8, 140x8, 160x8, 165x8x2
MTS HS-front lat pull down (WPS) - 80x12, 90x12x3
Wide width pull down - 120x8x3; 2020 tempo
NG pull down - 125x8x3; 2020 tempo
DB shurg - 85x15x4
Cable crunches - 140xAMRAPx3
Finally starting to lat muscle while rowing with the t bar w/chest pad. May continue using this machine for the next few weeks depending on how the DOMS i get tomorrow.
HS leg extension - 75x15, 85x12x3
Super set:
Front squat - barx6, 135x6, 205x6x5
BB OHP - barx10, 95x10, 135x4x5
Flat BB bench - 135x8, 185x6x3, 205x3x2
Incline BB bench - 155x6x4
DB overhead tricep extensions - 55xAMRAP, 60xAMRAP, 65xAMRAP
Cable lateral (WPS) - 25x10x3
Peck deck - 130x12x3
Lying leg curl 115x12x3
Seated calf raises - 80x15x4
BB row (90 degree bend) - 135x10, 145x10x4
DB row - 90x10x4, 100x8
Meadow row - 25x10, 50x10, 60x10x4
MTS HS-front lat pull down (WPS) - 95x10x4
WW pull down - 130x8x3
DB shrugs 90x10x3
Super set:
DB Hammer curl - 40xAMRAPx3
Reverse cable fly - 13xAMRAPx3
Seated leg extensions - 100x12, 115x12x4
Back Squat (narrow) - barx8, 135x8, 225x8x4, 245x8, 275x3, 295x2, 320x2
Leg press (exclude base weight; narrow) - 195x8, 285x8, 375x8, 465x10, 555x8, 285x8
DB SLDL (elevated toes) - 100x10x4
Seated calf raises - 85x15x4
HS leg curl (WPS) - 110x8, 90x8, 70x8
Standing calf machine shurgs - 115x15x3
DB hammer curl - 45xAMRAPx2
BB OHP - barx8, 95x10, 135x4, 145x2x3, 115x8x3
Flat BB bench - 95x8, 135x8, 185x4x3
Incline DB press - 80x6x2, 75x6
Decline BB bench - 135x12x3
High cable fly (WPS) - 15x10x3
Low cable fly (WPS) - 15x10x3
Cable lateral (WPS) - 10x10x3
DB overhead tricep extension - 55xAMRAPx3
Getting better and stronger at BB OHP but shoulders felt a little uncomfortable after a full day of beach volleyball yesterday.
T bar row - 100x12, 150x10x4, 175x6
DB row - 80x12x3
NG cable row - 150x10x3, 160x10
medium width pull down - 150x8x3
NG pull down - 120x10x3
DB hammer curl - 40xAMRAPx3
reverse cable fly - 20xAMRAP, 30xAMRAP
Back squat - barx10, 135xAMRAPx2
Seated calf raises - 85x15x4, 90x12
DB hammer curl - 45xAMRAPx2
Normally it would be my rest day but because today is my BIRTHDAY I decided to do the aforementioned exercises in order to negate some of the damage i’m about to do tonight. Also because I will be working via out this weekend, I will be doing only chest/shoulders tomorrow and leg focus on friday evening.
HS leg extension - 65x12, 75x12, 80x12, 85x12, 90x12
Back squat - barx8, 135x8, 225x8, 245x8x5, 275x6, 315x5
Leg press (exclude base weight; narrow) - 200x8, 290x8, 380x8, 470x8, 560x8, 610x4, 380x8
DB SL (elevated toes) - 100x12x3, 100x10
Standing calf raises - 175x15x3
Lying leg curl - 125x8x3
SG rack pull - barx5, 135x5, 225x5, 275x5, 295x5x3; lower back and forearms couldn’t take no more
Supinated grip t bar row (w/chest pad) - 45x8, 90x8, 100x8x4
MTS HS-front lat pull down (WPS) - 95x10x4
NG cable row - 70kgx10x4
Medium width pull down - 130x12x3
Reverse cable fly - 13xAMRAPx3
Machine preacher curl - 85xAMRAP, 100xAMRAPx2
BB OHP - barx10, 95x12, 135x7, 155x2x4, 120x8x3, 120x9
Flat BB bench (2 sec pause) - barx5, 135x5, 185x3x4, 195x2
Incline BB press - 145x8x4
High cable fly (WPS) - 13x10x3
Low cable fly (WPS) - 13x10, 17x10x3
Cable lateral (WPS) - 13x10x3
Skull crushers - 80x8x3
BB upright row (wide grip) - 90x8x3
Dip - BWxAMRAPx3
Seated leg extension - 115x12x4
Back squat - 135x5pause, 135x50
BB lunges (per leg) - 100x12x4
Standing calf raises - 170x15x3
Cable crunches - 70xAMRAPx3
Supinated grip t bar row (w/chest pad) - 45x15, 90x8, 105x8x4
MTS HS-front lat pull down (WPS) - 100x6x2
DB row - 90x10x4
wide width NG cable row - 70kgx10, 80kgx10x4
wide width pull down - 145x10x4
DB shurgs - 90x12x4
DB Hammer curl - 45xAMRAPx3, 30xAMRAP
Reverse peck deck - 85x15x3
BB OHP - barx8, 95x12, 135x8, 160x2, 160x1, 160x2, 120x8, 120x10, 120x9
Flat BB bench (2 sec pause) - barx3, 135x3, 185x3x5
Incline BB press - 145x8x4
High cable fly (WPS) - 20x10x3
Low cable fly (WPS) - 40x12x3
Cable lateral (WPS) - 20x12x3
Skull crushers - 85xAMRAPx3
Ive been going to different gyms recently so the weights for the cable flys/lateral are inconsistent as I find different pulley machines provide a different feel despite the weight it shows.